Last Updated on September 11, 2022 by The Blessed Queens
Knowing what vitamins make hair grow faster and longer can help you make the best decisions in regards to your hair growth. Give these vitamins a try and you will not regret it.
Contents
What Vitamins Make Hair Grow Faster And Longer
What Vitamins Make Hair Grow Faster And Longer
We don’t always get all the nutrients we need from our diets, so we’ve rounded up the best vitamins and supplements to help hair grow to help you make sure you’ve got them all in!
Vitamin A
Vitamin A is a fat-soluble vitamin that belongs to the same family as retinoids, which are commonly found in cosmetics. Vitamin A is required for cell growth, and because hair contains some of the body’s fastest replicating cells, it requires enough vitamin A levels.
Vitamin A is required for cell proliferation. This includes hair, the human body’s fastest-growing tissue.
Vitamin A also aids the production of sebum, an oily material produced by your skin glands. Sebum helps to maintain hair healthy by moisturizing the scalp.
Vitamin A deficiency can cause a variety of issues, including undesirable hair loss.
While getting adequate vitamin A is crucial, you don’t want to overdo it. Too much vitamin A has been linked to hair loss in studies.
Sweet potatoes, carrots, pumpkins, spinach, and kale are high in beta-carotene, which is converted to vitamin A.
Vitamin A is also found in animal products such as milk, eggs, and yogurt. Omega-3 fatty acids can be found in abundance in cod liver oil.
B Vitamins
Vitamins B6, B7, and B12 are particularly beneficial to hair health. Biotin is a common B vitamin that is undoubtedly one of the most widely used hair supplements. In fact, a lack of B vitamins might lead to hair loss. Hair loss has also been linked to vitamin B12 deficiency, which may play a role in premature greying.
Biotin, a B vitamin, is one of the most well-known vitamins for hair development. Human hair loss has been linked to biotin deficiency in studies.
Biotin is utilized as an alternate hair loss treatment, however it works best for people who are lacking. However, because it occurs naturally in a wide variety of foods, deficiency is quite unusual. There is also a scarcity of information on whether biotin is useful in promoting hair growth in healthy people.
Other B vitamins aid in the formation of red blood cells, which transport oxygen and nutrients to the hair follicles and scalp. For hair growth, several mechanisms are critical.
B vitamins can be found in a variety of foods, including:
- whole grains
- almonds
- meat
- fish
- seafood
- dark, leafy greens
Vitamin C
Vitamin C is a powerful antioxidant that helps protect against free radicals. And free radical damage can block hair growth. Additionally, our bodies need vitamin C to create collagen (a protein). Collagen is an important part of the hair structure.
Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals.
In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.
Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin C.
Vitamin D
Alopecia, a technical name for hair loss, is linked to low vitamin D levels.
Although vitamin D may play a role in hair growth, most study has focused on vitamin D receptors. Vitamin D’s exact effect in hair growth is unknown.
However, the majority of people do not obtain enough vitamin D. Increasing your consumption may still be a good option.
Vitamin D is produced by your body when it comes into direct contact with the sun’s rays.
Vitamin D can be found in a variety of foods, including:
- fatty fish
- cod liver oil
- some mushrooms
- fortified foods
Your body does not create vitamin D on its own; it requires the sun to do so. If you spend a lot of time catching rays, you’re probably not at risk of developing a deficiency.
The unfortunate reality is that most of us don’t get enough vitamin D from the sun to stay healthy, and one of the consequences of this is hair loss and thinning.
Alopecia areata and vitiligo are two autoimmune illnesses that cause hair loss and are connected to vitamin D deficiency. According to one study, the majority of people suffering from these disorders also have low vitamin D levels, which can be helped by supplementation.
Foods like fatty fish, portabella mushrooms, egg yolks, cheese, and fortified dairy can also provide it.
Vitamin E
Vitamin E, like vitamin C, is a powerful antioxidant. Vitamin E blocks free radicals at the hair follicle level, potentially assisting in the long-term maintenance of healthy locks.
Vitamin E, like vitamin C, is an antioxidant that can aid in the prevention of oxidative damage.
After taking vitamin E for 8 months, persons with hair loss experienced a 34.5 percent boost in hair growth, according to one study.
There was only a 0.1 percent gain in the placebo group.
Vitamin E can be found in sunflower seeds, almonds, spinach, and avocados.
Foods including sunflower seeds, broccoli, and spinach contain vitamin E, a well-known free-radical fighter. It can help manage cholesterol and hormones, combat cancer, reduce the aging process, and promote heart health when taken internally.
Its anti-inflammatory and antioxidant effects are also beneficial to the skin and hair. Getting enough in your diet will aid hair development, but you may also apply it topically for further benefit.
Apply vitamin E to your scalp and hair ends, then leave it on for at least an hour. Your hair will feel smooth and your scalp will be nourished once you wash it off.
Iron
Iron is essential for hair health since it is required for hemoglobin formation and hemoglobin is required to give oxygen to your hair follicle cells.
Iron aids the transport of oxygen to your cells by red blood cells. As a result, it’s essential for a variety of body activities, including hair growth.
Anemia, which is caused by an iron shortage, is a primary cause of hair loss. Women are more likely to have it.
Clams, oysters, eggs, red meat, spinach, and lentils are all high in iron.
Iron is another mineral that many individuals are deficient in, and it can cause hair loss.
Even if you consume enough iron-rich foods such as egg yolks, red meat, and dark, leafy greens such as spinach and Swiss chard, your body may not absorb it properly.
People with a leaky gut or digestive difficulties, the elderly, and pregnant women often have trouble absorbing iron, resulting in brittle nails and hair. Because meat appears to be the easiest source for the body to absorb, vegetarians may also be deficient.
If you don’t have enough iron in your body, you won’t be able to generate hemoglobin, which is essential to supply oxygen to the hair follicles.
According to research, there is little evidence to show that iron supplements can assist a person with hair loss grow new hair if they have iron deficiency anemia.
Zinc
Zinc is a powerful inhibitor of hair follicle regression, which means it plays a role in hair health, according to research. Zinc is required for protein synthesis and cell division, both of which are necessary for hair development.
Zinc is necessary for the growth and repair of hair tissue. It also aids in the normal functioning of the oil glands surrounding the follicles.
However, some anecdotal evidence suggests that supplementing with a high a dose can cause hair loss.
As a result, getting zinc from whole meals may be preferable. Oysters, steak, spinach, wheat germ, pumpkin seeds, and lentils are all high in zinc.
Vegetarians normally don’t receive enough because it’s mostly found in meats like beef, poultry, and lamb.
It’s also in pumpkin seeds, cashews, spinach, and mushrooms, but you’ll have to consume a lot of vegetables to obtain your daily dose. Unless you’re a dedicated carnivore, it’s critical to take a high-quality zinc supplement.
Men and women who don’t metabolize zinc efficiently or don’t receive enough of it in their diet are more likely to experience hair loss, according to studies.
In fact, every person who suffered from hair loss lacked zinc.
Protein
Finally, because hair is almost entirely composed of protein, it is an essential component of your daily supplement (and/or diet).
Hair is almost entirely made up of protein. It’s critical to eat enough to promote hair development.
Your hair is made up of keratin, a fibrous structural protein. A variety of protein-rich foods, as well as biotin [3,] aid in the synthesis of this important protein for your hair. With protein treatments, the hair cuticles absorb keratin and make the hair look full and glossy.
Most adults require 40 to 60 grams of protein per day, depending on their body weight. So, for our daily protein consumption, a good goal is around 50 grams.
Biotin
Nuts, eggs, cheese, whole wheat, salmon, raspberries, and cauliflower are all high in biotin, a B complex vitamin. It aids in the production of amino acids, which are necessary for the formation of keratin.
Researchers in the United States wanted to determine if biotin may help women with thinning hair caused by thyroid problems, alopecia, or drugs. After just 90 days of using an oral supplement twice a day, they discovered a considerable amount of new hair growth.
They also found that the participants’ hair was shinier and less brittle following the trial, as well as their nails and skin!
Magnesium
Magnesium deficiency can make us feel weak, cause us to age faster, and contribute to issues such as high blood pressure, anxiety, heart disease, osteoporosis, and chronic fatigue. It’s unsurprising that it has an impact on how much hair we have.
It aids in the prevention of calcium buildup on the scalp, which clogs hair follicles and can cause inflammation. It accomplishes this by ensuring that the calcium you consume reaches the bones where it belongs.
It also aids in protein synthesis, which, given that your hair is mainly protein, will make it healthier and prevent graying.
Magnesium is necessary for your body to produce protein, which aids hair development. Calcium deposits in the hair follicles can cause hair loss, while magnesium oil removes calcium deposits and buildup caused by hard water.
Fish Oil
Omega-3 fatty acids are well-known antioxidants, and there is plenty of evidence to support their impact on hair and skin health.
Participants in one study experienced an 89.9% reduction in hair loss and an 87 percent increase in hair growth after six months of consuming omega-3 supplements.
Its anti-inflammatory characteristics are the reason why it works so well.
Inflammation is a major issue with alopecia and dermatitis, both of which can result in hair loss and restricted development.
Fish oil contains minerals and protein that nourish hair follicles and strengthen the roots, resulting in longer, shinier, and thicker hair.
Omega 3 from plant sources, such as flaxseed, is similarly beneficial to hair, but because it contains short-chained fatty acids rather of long-chained fatty acids like fish oil, it is less effective. Still, if you’re vegan and want a vegetarian option, flaxseed oil is a good choice.
Omega fatty acids, which are high in nutrients and proteins, can help boost your hair from the inside out. Hair density and diameter can be improved by taking an omega supplement with antioxidants. It also helps to prevent hair loss.
CONCLUSION
Hair health is important, therefore it’s a shame when we encounter hair loss, unhealthy frizz, or hair that refuses to grow no matter what we do. It’s also a sign that we’re probably not as healthy as we should be on the inside.
Every day, we shed thousands of hair strands, which is a natural part of our body’s process of replacing old, unhealthy cells with new, healthy ones. The amount of shedding most people experience is determined by how much they notice on their hairbrush, in the shower, or on their clothes.
There are a variety of reasons why your hair isn’t as lustrous or full of volume as you’d like it to be.
What Vitamins Make Hair Grow Faster And Longer
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